Nutrient Comparison: Canned Mashed Sweet Potato VS Broccoli Raab per 14 oz
Compare the macro and micronutrient content in 14 oz of Canned Mashed Sweet Potato versus 14 oz of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Canned Mashed Sweet Potato vs Broccoli Raab:
- 14 ounces of Canned Mashed Sweet Potato have 3.3 times more Vitamin A, 1.6 times more Vitamin B5 and 1.4 times more Vitamin B6 than Broccoli Raab.
- While 14 oz of Raw Broccoli Raab contain 6 times more Vitamin B1, 1.4 times more Vitamin B2, 1.3 times more Vitamin B3, 7.5 times more Vitamin B9, 3.9 times more Vitamin C, 1.5 times more Vitamin E and 93.3 times more Vitamin K than Canned Mashed Sweet Potato.
- Both Canned Mashed Sweet Potato as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Canned Mashed Sweet Potato vs Broccoli Raab:
- 14 ounces of Canned Mashed Sweet Potato have 6.6 times more Copper, 2.5 times more Manganese and 2.3 times more Sodium than Broccoli Raab.
- While 14 oz of Raw Broccoli Raab contain 3.6 times more Calcium, 1.6 times more Iron, 1.4 times more Phosphorus, 3.7 times more Zinc and 1.3 times more Water than Canned Mashed Sweet Potato.
- Both Canned Mashed Sweet Potato and Broccoli Raab contain similar levels of Magnesium and Potassium per 14 ounces.
- 14 ounces of Canned Mashed Sweet Potato lack sufficient amounts of Zinc
- Both Canned Mashed Sweet Potato as well as Raw Broccoli Raab lack sufficient amounts of Selenium in 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Canned Mashed Sweet Potato have 4.6 times more Energy, 8.1 times more Carbohydrate and 14.3 times more Sugars than Broccoli Raab.
- While 14 oz of Raw Broccoli Raab contain 14.5 times more Omega 3, 1.6 times more Fiber and 1.6 times more Protein than Canned Mashed Sweet Potato.
- 14 ounces of Canned Mashed Sweet Potato provide inadequate amounts of Omega 3
- 14 ounces of Broccoli Raab provide inadequate amounts of Energy
- Both Canned Mashed Sweet Potato as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in 14 ounces.